Quick Summary
When to Choose Chia Seeds
Choose chia seeds for omega-3 ALA (5g), more fiber, gel-forming for puddings. Best for omega-3 and fiber.
When to Choose Pumpkin Seeds (Pepitas)
Choose pumpkin seeds for more protein (7g), zinc (14% DV), magnesium (37% DV). Best for minerals and snacking.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Chia Seeds | Pumpkin Seeds (Pepitas) | Winner |
|---|---|---|---|
| Calories | 486 | 151 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 16.5g | 8.5g | 🏆 Chia Seeds |
| Carbohydrates | 42.1g | 3g | |
| Fiber | 34.4g | 1.7g | 🏆 Chia Seeds |
| Total Fat | 30.7g | 13g |
Key Vitamins & Minerals
Magnesium
🏆 Chia Seeds has 2.1x more
Phosphorus
🏆 Chia Seeds has 2.6x more
Health Benefits Comparison
Chia Seeds Benefits
- Rich in omega-3 fatty acids
- Exceptionally high in fiber
- Supports heart health
- Aids digestive health
- Helps stabilize blood sugar
Pumpkin Seeds (Pepitas) Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
Practical Considerations
💰 Cost
Chia Seeds: Moderate
Pumpkin Seeds (Pepitas): Moderate
🕒 Preparation
Chia Seeds: Easy
Pumpkin Seeds (Pepitas): Easy
📦 Storage
Chia Seeds: Refrigerate
Pumpkin Seeds (Pepitas): Refrigerate
🍽️ Versatility
Chia Seeds: Very versatile
Pumpkin Seeds (Pepitas): Very versatile
The Bottom Line
Both Chia Seeds and Pumpkin Seeds (Pepitas) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Chia Seeds if: Choose chia seeds for omega-3 ALA (5g), more fiber, gel-forming for puddings. Best for omega-3 and fiber.
Choose Pumpkin Seeds (Pepitas) if: Choose pumpkin seeds for more protein (7g), zinc (14% DV), magnesium (37% DV). Best for minerals and snacking.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Chia Seeds and Pumpkin Seeds (Pepitas) in Nutrivio
Compare how Chia Seeds and Pumpkin Seeds (Pepitas) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
